Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pumpkin puree:
Quinoa is high in calories and pumpkin puree has 72% less calories than quinoa - pumpkin puree has 34 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Pumpkin Puree | |
---|---|---|
Protein | 15% | 11% |
Carbohydrates | 71% | 82% |
Fat | 14% | 7% |
Alcohol | ~ | ~ |
Pumpkin puree has 62% less carbohydrates than quinoa - pumpkin puree has 8.1g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
Both pumpkin puree and quinoa are high in dietary fiber. Pumpkin puree has a little more dietary fiber (4%) than quinoa by weight - pumpkin puree has 2.9g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
Pumpkin puree and quinoa contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and quinoa has 0.87g of sugar.
Quinoa has 300% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and quinoa has 4.4g of protein.
Both pumpkin puree and quinoa are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Pumpkin puree has more Vitamin C than quinoa - pumpkin puree has 4.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than quinoa - pumpkin puree has 778ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Pumpkin puree and quinoa contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Pumpkin puree has more Vitamin K than quinoa - pumpkin puree has 16ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid. Both quinoa and pumpkin puree contain significant amounts of riboflavin and niacin.
Quinoa | Pumpkin Puree | |
---|---|---|
Thiamin | 0.107 MG | 0.024 MG |
Riboflavin | 0.11 MG | 0.054 MG |
Niacin | 0.412 MG | 0.367 MG |
Pantothenic acid | ~ | 0.4 MG |
Vitamin B6 | 0.123 MG | 0.056 MG |
Folate | 42 UG | 12 UG |
Pumpkin puree has 53% more calcium than quinoa - pumpkin puree has 26mg of calcium per 100 grams and quinoa has 17mg of calcium.
Pumpkin puree and quinoa contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and quinoa has 1.5mg of iron.
Pumpkin puree and quinoa contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and quinoa has 172mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
Quinoa | Pumpkin Puree | |
---|---|---|
beta-carotene | 3 UG | 6940 UG |
lutein + zeaxanthin | 53 UG | ~ |
alpha-carotene | ~ | 4795 UG |
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than pumpkin puree per 100 grams.
Quinoa | Pumpkin Puree | |
---|---|---|
alpha linoleic acid | 0.085 G | 0.008 G |
DHA | 0.015 G | ~ |
Total | 0.1 G | 0.008 G |
Comparing omega-6 fatty acids, quinoa has more linoleic acid than pumpkin puree per 100 grams.
Quinoa | Pumpkin Puree | |
---|---|---|
linoleic acid | 0.974 G | 0.007 G |
other omega 6 | 0.003 G | ~ |
Total | 0.977 G | 0.007 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Pumpkin Puree .
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Quinoa g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||